Running (road) warm up/down 15:23 2.23 km (6:55 / km) +22m6:35 / km ahr:107 max:155 shoes: New Balance Vazee
Warm up from KG with the group of 6 total. Not raining anymore but very melty and slushy. Got to the start but no one there so a little extra loop, then drills and strides.
Running (road) intervals 44:18 9.25 km (4:47 / km) +32m4:42 / km ahr:156 max:173 shoes: New Balance Vazee
Pyramid 1,2,3,4,5,5,4,3,2,1 with rest 1,1,1,2,2,2,2,1,1,1
Small group so finding my own pace. Kinda tried to stay with Assar near the start but knew that was a bit fast so kept it sensible. Good paces for the first few even if it was slippy in places but also downhill.
Things changed on the first 5, we ended on a slushy path and there was a little climb so a bit slower. The second 5 was tough though starting with sheet ice and then once off that, the solid enough Norbyvägen climb with a headwind. Finished it off all the way up Norbyvägen as the path was good. Nice speed at the end. Maybe should have pushed harder on the list 2 but was impinged slightly by a cyclist with a trailer deciding to turn with no warning as I was jumping over a puddle and had to take emergency evasive action.
Running (road) warm up/down 12:10 [1] 1.94 km (6:17 / km) +11m6:06 / km shoes: New Balance Vazee
Cool down back to KG, but that wasn't really enough so did an extra lap with Kate.